When you feel hot and thirsty, a bottle or glass of sugar-sweetened beverage or sugary drink can work wonders. If you also have a habit of grabbing a soda with a meal or having sweet coffee or tea in the morning, it may be time to make changes to your preferences. Be it sodas, sports drinks, energy drinks, flavoured milk, sweetened teas and coffees, they all have added sugars or sweeteners. The sugars in these drinks can be in various forms, including high-fructose corn syrup, sucrose, or even fruit juice concentrates. What makes sugary drinks particularly unhealthy is their high sugar content and lack of essential nutrients. So, learn ways to reduce sugary drinks if you don't want to gain extra weight.

Why are sugary drinks unhealthy?

Sugary drinks are considered unhealthy for several reasons:

1. High in calories

A 330 ml soft drink typically contains almost nine teaspoons of sugars and has approximately 140 calories, with little nutritional value, according to the World Health Organization. Sugary drinks are calorie-dense, which means they provide a large number of calories in a small volume. "These are often referred to as "empty calories" because they contribute little to no essential nutrients like vitamins and minerals," explains internal medicine expert Dr Ajay Nair.

Sugary drink can lead to weight gain. Image courtesy: Shutterstock

2. Weight gain

For a 2012 study published in the New England Journal of Medicine, people with a genetic predisposition for obesity were chosen as participants. Researchers found that participants who consumed sugary drinks were more likely to have obesity than those who did not have such beverages. The excess calories in such drinks can make people gain body weight. Unlike solid foods, sugary drinks don’t fill you up, so you might end up consuming more calories overall without feeling satisfied.

3. Increased risk of chronic diseases

"Regularly having sweetened drinks may increase your chances of developing type 2 diabetes and heart disease," says the expert. The high sugar content in such drinks can lead to insulin resistance, which is a precursor to diabetes.

4. Dental problems

The sugars in these drinks can contribute to tooth decay and cavities if consumed regularly. Sugar can interact with bacteria in the mouth, and when that happens, it produces acid that can erode tooth enamel.

How to reduce consumption of sugary drinks?

They may be tempting, but here are some ways to help reduce the intake of sugary drinks:

1. Replace sugary drinks with water

There are many healthy beverages, but water is the best alternative to sugary drinks. "It hydrates without adding calories or sugar to your diet," says Dr Nair. If you want to make water more appealing, you can add a few slices of lemon or cucumber.

2. Choose unsweetened beverages

Opt for unsweetened versions of beverages such as tea, coffee or plant-based milks. If you need a little sweetness, add just a small amount of honey or jaggery, but in moderation.

3. Have smoothies

Skip the sweetened tea and soda, and go for a homemade smoothie, which can provide an energy boost, according to the American Heart Association. To make your own smoothie, toss any fruit or vegetable you like into a blender with low-fat milk or yogurt.

Have smoothies instead of sodas. Image courtesy: Adobe Stock

4. Gradually reduce the amount of sugar

If you consume very sweet drinks, try reducing the amount of sugar you add gradually. For instance, if you usually add three teaspoons of sugar to your tea or coffee, try reducing it to two and then one over time.

5. Limit the availability of sugary drinks at home

You will get tempted to have a soda or store-bought juices if you have them in your home. So, make sugary drinks less accessible by not keeping them at home. Instead of buying sugary drinks, stock up on healthier options like herbal teas or infused water.

6. Read labels carefully

Pay attention to the sugar content in the drinks you want to buy by reading the nutrition labels. If terms like fructose corn syrup or sucrose are mentioned, don't buy them.  "This can help you make better choices and avoid drinks with high sugar content," says the expert.

7. Set a daily limit

In a day, you should not have more than 150 ml of sugary drinks, including fruit juices, in total, according to the UK's National Health Service. You can also set a personal goal for how many sugary drinks you will allow yourself each week. Gradually reduce this number until sugary drinks are an occasional treat rather than a daily habit. When you choose to have a sugary drink, opt for the smallest portion available. For example, instead of a large soda, go for a small size or share a can with your friend or family member.

8. Educate yourself and others

Understanding the health risks associated with sugary drinks can motivate you to reduce their consumption. Share this knowledge with your family and friends to encourage healthier choices.

Sugary drinks are popular and enjoyed by many, but they pose significant health risks, especially when consumed in excess. So, reduce their intake by going for healthier beverage choices.

Read Also: Don’t juice your fruits and veggies; eat them instead: Nutritionist recommends